Happy New Year! A Darren special. Enjoy.  1st–we’re picking partners via numbers in a hat. Station 1- burpee balls. As #1 tosses wall ball, he/she drops immediately and completes a burpee. Meanwhile, #2 catches and completes wall ball and it’s his/her turn for a burpee. Repeat. (Timing will be critical as 1 comes up to […]

Happy New Year!!! Good luck, Susie will program the next two WOD’s.  Happy Holidays!

Warm Up: Warmy+ 5×5 Front squats – first 2 sets at 60% of 3RM, sets 3-4 @70% and last set @ 75% Xfit WOD: 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Bar Facing Burpee Pull up work; 5×10

Warm up: Warmy+ 3×5 power cleans 20 DU’s (3:1 singles) Xfit WOD: 10 minute AMRAP of wall balls  Each partner completes at least 75 reps each 1 minute rest…then 10 minute AMRAP of hang snatch (75/55) Each partner completes at least 75 reps each Pull up work; 5×10

**I’ll be on vacation starting tomorrow returning next Friday. The next post will be 12/26/16. I know most plan on showing up next week and setting up for a WOD so feel free to join them. Happy Holidays!! Warm Up: Warmy+ 5×3 Back Squats 25 jumping jacks in between sets Xfit WOD: 10 minutes EMOM […]